Those are bench presses, dead lifts and squats. These exercise add muscle mass, improve balance, and make your body stronger and more agile. Every muscle building workout should include some combination of these three exercises. Keep your protein intake high to increase muscle mass. Muscles are comprised of protein, so its availability is key to increasing your strength. If you do not supply adequate protein, muscle mass will be difficult to obtain. You need to have a minimum of two protein-rich meals a day, with at least one high-protein snack. Continually change your exercise routine. Doing the same thing day-in and day-out will bore you, possibly leading you to want to skip your workout entirely. Add variety to the exercises you perform, and try to focus on different muscle groups with each gym visit.